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In this issue:

Fusion Cycles SUNDAY Trading

May/June specials

FREE Bike Maintenance and Nutrition Workshop 19 June

Adrian Booth joins Fusion Cycles

Upcoming Events

Pilates to Improve your Cycling

Training Nutrition Tips – PROTEIN

SUNDAY TRADING AS OF MID JUNE

After the long weekends in June, we will be open on SUNDAYS.  We will also extend our weekday trading hours to 7pm.

 

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May/June specials

It’s getting cold so keep warm on the bike with:
Therma fleece Pearl Izumi Arm & Knee Warmer Combo

$122.95 Save $20


Finding it too hard to go out in the cold in the morning?
Keep fit with some indoor cycling throughout the Winter:

Minoura Mag 500D Wind Trainer

$199.95 Save $40

The Road Cycling and Mountain Bike Race Season is gearing up!

Silver Bike Service for CQ and MTBA members $75!  Save $24
Just show your CQ/MTBA license when you drop your bike in.


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FREE Bike Maintenance Workshop 19 June 5.30-6.30pm

Back by popular demand, we will be running another Bike Maintenance Workshop:

Time:      5.30pm-6.30pm
Date:      Thursday 19 June
Venue:    Fusion Cycles, shop 2, 53 Commercial Rd, Newstead

Content:

  • How to change a flat tyre and tips to do it fast
  • What to do to maintain your bike after riding in the wet
  • General maintenance to prolong the life of your bike parts
  • Bike servicing – how often, what your bike will need

Bike Maintenance course is FREE, Click here to register by email

7 Ways to improve your performance on the bike with better Nutrition

Following the bike maintenance workshop on 19 June, Peta Hood from Lifestar Nutrition and Exercise Physiology will conduct a FREE 40 minute workshop on ways to improve your performance with better nutrition. 
Click here to register by email


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Adrian Booth joins Fusion Cycles

 

We are very excited to have Adrian Booth joining our team next month!  Adrian has over ten years experience in the bicycle industry and is well known for his expertise in bike building and mechanics.

 

Adrian competed in the State Championships and National Road Cycling Series for eight years, has placed in the top 10 each year of the Epic 100km Mountain Bike Race and is a level 1 Cycle Coach.  Adrian is also a qualified automotive mechanic and economist but please don’t bring your car in or your budgets!

 

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Upcoming Events

 

June

Sun 1 June MTB Incline Boonah Marathon, Boonah - Click here for details

Sun 1 June Road Race All Divisions, Mt Alford - Click here for details

Sun 1 June MS Brissy to the Bay Cycle for a Cure, 50km/25km/10km, Musgrave Park,
West End - Click here for details   Chelsie is organizing a group to do this ride – Click here if you would like to join the group

Sun 8 June Portfolio Partners Brisbane to Noosa 100 mile bike ride - Click here for details Matt is organizing a group to do this ride – Click here if you would like to join the group

6-9 June Tour de Sunshine Coast Elite/Masters - Click here for details

 

July

Sun 13 July Noosa Enduro MTB Race - Click here for details

Sun 13 July Brookwater Classic Elite/Masters Road Race, Brookwater - Click here for details

Sun 20 July Charles Coin Memorial Elite/Master Road Race, Laidley - Click here for details

Sun 27 July Elite and Masters Time Trial Championships - Click here for details

 

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Pilates to Improve Your Cycling


If you want to ride faster, for longer and without getting tired or sore through your back, then Pilates can help. 
           
Some of the benefits of Pilates specific to cyclists and triathletes are:

  • Core strength and pelvic stability to improve balance on the bike, improved power output and cadence and cycling technique.
  • Flexibility through the pelvic muscles, back and legs for injury prevention
  • Muscle balance to prevent injuries and improve cycling technique and endurance.
  • Strength in the upper body and faster recovery of muscles.

The Pilates Studio New Farm is offering cycle specific allegro classes on a Thursday evening (other times will be available as required) and Matwork classes 7am Monday and Wednesday mornings.

 

Phone 3358 3915 to book in for your first class.  Bring in your Fusion Cycles card to receive a complimentary water bottle with your first class.

 

The Pilates Studio New Farm, 38 Helen St, Teneriffe & 3/154 Merthyr Rd, New Farm
www.pilates-studio.com.au


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Training Nutrition Tips – PROTEIN

In the last 10 years protein research has gone through the roof and we now know much more about how protein affects performance.  Lets look at a few key statements that are common misconceptions.

 

Everyone needs more protein in their diet.
Most people in everyday society meet their protein intake without any trouble and in fact most athletes meet their requirements just by eating the large volume of food they require to train.  It is a common misconception that a person training needs to eat more protein.  The average recreational endurance trained athlete only requires ~0.8-1.2g of protein per kg body weight per day. The average person only requires ~0.8g per kg per day. Trained endurance athletes need up to 1.6g.kg-1 due to their higher training loads.  This is pretty much an accepted fact now in the scientific community. 

 

All protein is the same.
This is definitely not true.  Protein is made up of 23 different amino acids, which are the building blocks of protein. Of those only eight are essential.  That is they can not be made in the body and humans rely on food sources that contain these essential amino acids to survive.  Based on this, certain proteins are often referred to as high biological value proteins.  High biological value proteins are those that contain all 8 essential amino acids.  These are usually animal proteins from sources like eggs, and dairy products. 

 

The timing of protein is not important, an athlete just needs more.
This is definitely not true especially in athletes trying to bulk up or increase lean muscle mass. Timing of protein intake is extremely important.  Consuming protein around exercise has greater benefits than taking it away from training like before bed or first thing in the morning.  The amount may not be as important and small amounts of as little as 10-20g of protein pre and post exercise may be all that is necessary to maximise the growth and repair response.  Research has also show that by including protein in your recovery nutrition, markers of muscle damage are reduced.  This is a large benefit as it is often muscle damage that is associated with the inability to train hard day after day.

 

Protein enhances endurance performance.
There is mixed evidence in the scientific literature in regards to the need of protein during endurance exercise.  From a performance point of view if carbohydrate intake during endurance exercise is suitable then protein intake will not enhance performance.

 

Enjoy the Brain Food
Again let me know what you think or what you would like to hear about next time.

 

Eat up the Road.

Greg Shaw, Australian Institute of Sport, Sports Dietitian

 

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Have Fun
Fusion Cycles Team

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